Lesson 1Mermaid/Side Stretch an' Thoracic Mobilization pon Reformer: rib cage mobility, shoulder/neck alignment, spring choices, regressions/progressionsLearn fi teach Mermaid an' side stretch variations fi improve rib cage an' thoracic mobility. Dis section detail shoulder an' neck alignment, spring options, an' graded regressions an' progressions fi stiff, hypermobile, or sensitive clients.
Startin' positions an' box or pad setupRib cage glide versus collapse cuein'Shoulder, neck, an' wrist alignment strategiesSpring selection fi support or challengeRegressions fi pain, dizziness, or stiffnessProgressions addin' rotation or loadLesson 2Footwork repertoire: neutral spine footwork pon carriage — startin' setup, spring choices, reps, cues, regressions an' progressions, an' client-specific modificationsExplore Reformer footwork in neutral spine, includin' setup, foot positions, an' spring selection. Learn how fi dose repetitions, cue alignment, an' tailor regressions or progressions fi different bodies, pathologies, an' trainin' goals.
Headrest, shoulder blocks, an' neutral spine setupFoot positions: heels, toes, Pilates V, an' parallelSpring selection fi strength, control, an' tempoCuein' knee, hip, an' ankle alignment in motionRegressions fi pain, mobility, or deconditionin'Progressions fi power, endurance, an' athletesLesson 3Short Spine/Controlled Roll Down pon Reformer: spinal articulation, spring selection, technique cues, modifications fi low back an' postpartumDis section cover Short Spine an' Controlled Roll Down, emphasizin' segmental spinal articulation an' safe spring choices. Learn precise cuein', contraindications, an' modifications fi low back, hamstring, pelvic floor, an' postpartum clients.
Setup, strap length, an' headrest considerationsSegmental articulation an' sequencin' of di spineSpring choices fi control versus supportCommon technique errors an' corrective cuesModifications fi low back or hamstring issuesPostpartum an' pelvic floor safety guidelinesLesson 4Standin' leg an' single-leg balance work pon Reformer (wid straps or footbar): alignment cues, progression to loaded balance, regressions fi hypertension or balance deficitsDis section develop standin' an' single-leg balance work pon di Reformer usin' footbar or straps. Learn alignment cues, safe entry an' exit, progression to loaded balance, an' regressions fi hypertension, dizziness, or balance deficits.
Foot placement, stance width, an' safety setupSpinal an' pelvic alignment in standin' workUsin' straps or footbar fi guide balanceProgressions to loaded or dynamic balanceRegressions fi dizziness or fear of fallin'Hypertension an' older adult considerationsLesson 5Plank or Plank Variation pon Reformer (hands pon footbar or straps): scapular stability, breathin' avoidance of Valsalva, regressions/progressions, hypertension an' postpartum adaptationsDis section focus pon Reformer planks wid hands pon footbar or straps, emphasizin' scapular stability, trunk control, an' breathin'. Learn fi avoid Valsalva, scale difficulty, an' adapt fi hypertension, wrist issues, an' postpartum recovery.
Hand, shoulder, an' wrist alignment pon footbarScapular stability versus wingin' cue strategiesBreath coachin' fi avoid Valsalva patternsSpring an' carriage position fi scale intensityRegressions fi wrists, shoulders, or coreHypertension an' postpartum modificationsLesson 6Long Box/Prone Pullin' or Chest Expansion alternatives pon Reformer: scapular control, breathin' coordination, spring load, regressions/progressions, hypertension considerationsLearn prone long box pullin' an' chest expansion alternatives fi train scapular control an' posterior chain. Dis section cover breathin' coordination, spring load, regressions, progressions, an' hypertension-safe head an' trunk positions.
Box, headrest, an' strap setup in proneScapular depression an' retraction cuein'Breath timin' wid pullin' an' return phasesSpring load choices fi form an' enduranceRegressions fi neck, shoulder, or back issuesHypertension an' cervical position precautionsLesson 7Leg Circles/High Knee work pon Reformer: pelvic stability, hamstring considerations fi runners, springs, reps, regressions/progressionsDis section refine leg circles an' high knee work, emphasizin' pelvic stability, hip mobility, an' hamstring care. Learn spring an' range choices, rep schemes, an' targeted regressions an' progressions, especially fi runners an' field athletes.
Strap placement an' neutral pelvis setupPelvic stability versus leg mobility cuein'Spring selection an' safe range of motionProgrammin' reps fi mobility versus strengthRegressions fi tight hamstrings or hip painProgressions fi runners an' power athletesLesson 8Bridgin'/Single Leg Bridge: mechanics, hip hinge cues, spring guidance, regressions/progressions, low back an' postpartum cautionsExamine bridgin' an' single-leg bridge pon di Reformer, focusin' pon hip hinge mechanics, segmental articulation, an' spring guidance. Learn regressions, progressions, an' safety cues fi low back sensitivity an' postpartum considerations.
Neutral pelvis versus articulated bridge setupHip hinge cuein' an' glute recruitment focusSpring choices fi support or hamstring loadRegressions fi low back or knee discomfortSingle-leg progressions an' stability demandsPostpartum an' pelvic floor caution cuesLesson 9Hundred variation pon Reformer: core engagement, breath timin', strap setup, spring options, regressions/progressions, postpartum core cuesDis section detail Hundred variations pon di Reformer, focusin' pon breath timin', core recruitment, an' safe strap an' spring choices. Learn regressions, progressions, an' postpartum-specific cuein' fi protect di abdominal wall an' pelvic floor.
Strap length, hand position, an' headrest setupBreath patterns fi core recruitment an' enduranceSpring options fi beginners to advanced clientsRegressions fi neck, shoulder, or low back strainProgressions wid tabletop, extended legs, or rotationPostpartum an' diastasis-safe cuein' strategies
